Protein is a key nutrient needed to maintain essential body functions and structures, such as cell repair and muscle, bone, skin, hair, connective tissue, and joint health. Protein is made up of amino acids, which are its building blocks. Examples of commonly consumed protein types include whey and collagen peptides.
This article comprehensively explains different proteins, their uses, and their research-backed health impacts.
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What is Whey Protein?
Whey protein is a high-quality complete protein, meaning it contains all nine essential amino acids the body needs from the diet because it can’t make them itself. Whey is sourced from cow’s milk, which mainly consists of casein and whey proteins.
The nutritional profile of a 25-gram serving of whey protein powder is:
- Calories: 90
- Protein: 20 grams
- Fat: 0.5 grams
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Sugars: 0 grams
Mix whey protein powder with water, cow’s milk, plant milk, coffee, tea, juice, or smoothies.
Dietary sources of whey protein include:
- Cow’s milk
- Yogurt
- Kefir
- Other milk products
However, the protein in cheeses (including cottage cheese) mainly consists of casein protein. While whey and casein proteins are both sourced from milk and considered complete proteins, casein is a slower digesting protein and has a different amino acid profile.
Examples of different types of whey protein powder include:
Concentrate
Whey concentrate is a form of whey in many protein bars, protein drinks, infant formulas, and other nutritional products. It varies in lactose, fat, carbohydrate, and protein content.
Isolate
Whey protein isolate is rich in protein and low in fat and lactose. It's a more concentrated form of protein vs. whey concentrate, as it undergoes additional processing to filter out carbohydrates and fat. Whey isolate is present in protein bars, drinks, and other dietary supplements. It’s often suitable for people with lactose intolerance, but those with a milk allergy should avoid it.
Hydrolysate
Whey hydrolysate (hydrolyzed whey protein) is the simplest form of whey protein to digest because its peptides are broken down into shorter protein chains. Specialized infant formulas and medical supplements designed for nutrient deficiencies may contain hydrolyzed whey protein.
What are Collagen Peptides?
Collagen is another type of protein that accounts for 30% of protein in the human body. This form of protein supports muscles, bones, skin, nails, hair, ligaments, tendons, and other connective tissues. Peptides are a broken-down form of collagen, which the body absorbs better.
The nutritional profile of 25 grams of collagen peptides is:
- Calories: 90
- Protein: 22 grams
- Fat: 0 grams
- Carbohydrates: 0 grams
- Fiber: 0 gram
- Sugars: 0 grams
Collagen peptides are often derived from cattle hide. You can ingest dietary collagen protein by eating animal-based foods like bone broth, salmon, sardines, beef, chicken and pork skins, and gelatin. Consuming an array of collagen-boosting foods (high-protein foods, vitamin C, zinc, and copper) enhances the human body’s ability to make its own collagen.
Aging often slows down the production of collagen, particularly in women after menopause and everyone over age 60. People aged 80 and older often have 75% less collagen production than their younger peers ages 18-29. However, studies show oral and topical collagen supplementation can delay or reduce skin aging.
Foods that contribute to collagen production in the body include:
- Poultry
- Fish
- Shellfish
- Meats
- Eggs
- Legumes
- Soy
- Dairy
- Legumes
- Nuts
- Seeds
- Whole grains
- Leafy greens and other vegetables
- Citrus fruits
- Berries
Different types of collagen peptides include:
- Type I: makes up 90% of the body’s collagen, densely packed to enhance the structure of ligaments, tendons, bones, and skin
- Type II: collagen in elastic cartilage that provides joint support
- Type III: collagen present in arteries, organs, and muscles
- Type IV: collagen found in various skin layers
- Type V: collagen in some skin layers, corneas of the eyes, hair, and placental tissues
Many collagen peptide supplements contain types I, II, or III. But unlike whey protein powder, collage protein lacks one of the essential amino acids (tryptophan). Therefore, it’s classified as an incomplete protein source.
Comparing Whey and Collagen Peptides
There are distinct differences between whey and collagen peptides, particularly in their amino acid profiles.
Whey is a complete protein, containing the nine amino acids the human body can't make itself, while collagen peptides lack tryptophan. However, eating various protein-rich foods or supplements daily helps ensure the body obtains all essential amino acids, even when consuming primarily incomplete proteins.
Whey protein boosts total protein intake for muscle growth and recovery, particularly after working out. Studies show that whey protein supplements are more effective than collagen supplements at increasing resting metabolic rate and reducing body fat in overweight individuals. However, people with milk allergies should avoid whey protein.
Collagen peptides provide unique health benefits; studies show this form of protein supports skin, hair, bone, and joint health.
Whey is a fast-acting protein, allowing the body to absorb it quickly. While collagen is typically absorbed more slowly, hydrolyzing collagen (breaking it down into smaller particles) boosts its absorption rate.
Choosing whey or collagen peptide supplements based on individualized health goals is highly beneficial, as these two proteins provide unique, exceptional health benefits.
Health Impacts of Whey Protein
Whey protein impacts health and wellness in numerous ways. Common uses and benefits of whey protein include:
- Muscle growth, development, repair, and maintenance
- Wound healing
- Weight management
- Improved body composition
- Satiety
- Immune system support
- Better overall health
Whey protein can help meet daily protein demands, particularly among athletes, growing children and teenagers, individuals recovering from illness or surgery, underweight people, and those desiring muscle gains.
However, people with milk allergies and intolerance should avoid whey protein.
Health Impacts of Collagen Peptides
Potential uses and benefits of collagen peptides include:
- Skin firmness and anti-aging
- New skin cell production
- Fewer wrinkles
- Protective covering for organs
- Healthy hair
- Satiety
- Improved blood clotting and flow
- Joint, bone, muscle, ligament, tendon, and cartilage support and strength
- Improved joint mobility
- Enhanced gastrointestinal health and gut support
- Improved overall health
Collagen is also used in dermal fillers, wound dressings, donor collagen tissue grafts, and periodontics.
No known side effects have been reported after ingesting collagen peptide supplements unless an individual is allergic to its ingredients. Check the supplement label carefully to see if any ingredients may cause allergic reactions.
Consuming 2.5-15 grams of collagen peptides daily appears to be safe. However, because dietary supplements aren’t tightly regulated by the U.S. Food and Drug Administration FDA, talk with a healthcare provider before using collagen (or whey) supplements.
Practical Applications and Recommendations
Incorporating whey protein or collagen peptides into a healthy meal plan involves mixing 1-2 scoops of protein powder with water, cow’s milk, soy milk, almond milk, other plant milks, coffee, juice, or tea. You might add protein powder to yogurt, smoothies, cold cereals, oatmeal, or even soups.
Consume dairy foods, particularly milk, yogurt, or kefir, to obtain whey protein — and meats, poultry, fish, gelatin, or bone broth to ingest collagen from foods.
The body can only use 20-40 grams of protein at a time, so space out protein intake throughout the day and combine protein supplements with protein-rich foods. Consuming more than 40 grams of protein at one meal isn’t necessary. Consult with your healthcare provider before starting this regimen.
Researchers suggest that some protein powder supplements contain additives not listed on the supplement facts label, such as detectable levels of heavy metals (cadmium, arsenic, lead, mercury, etc.), bisphenol-A (BPA), pesticides, or other contaminants.
Furthermore, studies show that consuming excess protein via supplements can cause hyperfiltration and high urinary calcium extraction, increasing the risk of chronic kidney disease. Researchers recommend using caution with high protein intakes in individuals with liver and kidney problems.
Avoid choosing protein powder supplements containing added sugars, artificial sweeteners, or other additives and fillers.
It’s best to pick reputable brands, such as Vital Proteins LLC collagen peptides, Naked Whey, Optimum Nutrition whey and collagen or others created by manufacturers who use third-party testing companies (NFS, Informed Choice, etc.) to ensure the utmost safety, quality, and purity.
Expert Opinions
Registered dietitian and spokesperson for the Academy of Nutrition & Dietetics Julie Stefanski, MEd, RDN, CSSD, LDN, CDCES, FAND, suggests that while more research is needed regarding the use of collagen peptides for joint health and anti-aging, extensive research supports the use of whey protein in muscle synthesis and skin damage repair.
Studies demonstrate that whey protein supplements enhance muscle growth and improve recovery after exercise. In contrast, hydrolyzed collagen protein supplementation promotes skin health, wrinkle reduction, bone strength and density, and joint health.
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Key Takeaways
- Whey protein and collagen peptides are both excellent sources of quality protein that can optimize health and wellness.
- Whey contains all nine essential amino acids (complete protein), while collagen does not.
- Whey protein is more effective for reducing body fat, building muscle, and recovering efficiently after workouts.
- However, collagen peptides seem to enhance the health of skin, hair, nails, muscle, bone, connective tissue, and joints.
- Selecting the right type of protein based on an individual's unique needs is vital.
- Consult a healthcare professional for personalized advice regarding whey vs. collagen peptides and other protein supplements.
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